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What Are the Health Benefits of Eggs?

28. Oktober 2025

2 Min. Lesezeit

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Chicken eggs are a universal product that most people — other than vegans — frequently eat in one form or another. Eating eggs can be a healthy choice. Let’s find out why.

Wichtigste Erkenntnisse

Chicken eggs are a universal product that most people — other than vegans — frequently eat in one form or another.
7 important reasons
How many eggs should you eat?

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Warum es wichtig ist

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Dr. Marina

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7 important reasons

First: eggs are a highly digestible protein. The average egg has about 6 grams of protein and 9 essential amino acids. About half the protein and minimum cholesterol are in the egg whites.

Second: one calorie of an egg contains a record amount of valuable vitamins and trace elements. These include selenium, phosphorus, choline, vitamins A, K, E, B12, and Omega-3 fatty acids.

Third: eggs help fight bad cholesterol. Yes, eating large amounts of eggs increases not only "good" (HDL) cholesterol but also "bad" (LDL) cholesterol. However, the more of the former, the easier it is to deal with the latter. Additionally, eating eggs helps lower Triglyceride levels. All of this reduces the risk of cardiovascular disease.

Fourth: they reduce the risk of stroke. According to a study by Chinese scientists, people who eat one egg a day are 30 percent less likely to die from a hemorrhagic stroke than those who eat eggs occasionally.

The caloric value of a chicken egg is 157 calories per 100 grams. Keep in mind that the weight of a single egg can range from 25 to 70 grams.

Fifth: they are an ideal food to eat when dieting. In addition to the fact that they provide the body with nutrients, which makes the diet more balanced, eggs are fairly low in calories. And they also provide a feeling of fullness for a long time, which helps to avoid snacking.

Sixth: eggs are good for our eyes. They contain the antioxidants lutein and zeaxanthin, both of which help prevent cataracts and age-related macular degeneration.

Seventh: eggs help the brain work due to a substance called choline. Choline is especially important for pregnant women because it helps the fetus's brain form.

How many eggs should you eat?

The optimal number of eggs per day is 2–3. People who exercise regularly can eat more, but only if their cholesterol levels are normal. Otherwise, the number of yolks should be limited, because they contain most of the fat in eggs.

What form should you eat them in?

Eggs are assimilated equally well in raw and cooked form. The longer an egg is boiled, the less of its nutrients it contains. However, eating raw eggs can result in salmonella poisoning. This is an infectious disease that affects the digestive organs. Cooking eggs will reduce bacteria as well as maintain the vitamins and minerals. They can be boiled, fried, and prepared in many other ways.

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